High-Intensity Resistance Training and High-Impact Training and Bone Mineral Density – Sample Training Program: Part 2
by Tom LaFontaine, PhD, CSCS, NSCA-CPT and Shellaine Frazier
NSCA Coach
October 2019
Vol 6, Issue 2
This article will present a sample program that was implemented successfully by a group of older women in competition, and discuss the general exercise principles utilized to increase BMD in postmenopausal women.
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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
References
1. Howe, TE, Shea, B, Dawson, LJ, Downie, F, Murray, A, Ross, C, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. The Cochrane Database of Systematic Reviews 6(7): CD000333, 2011.
2. LaFontaine TP, and Frazier, SR. The effects of high intensity resistance and impact training on bone mineral density in postmenopausal women: A narrative review - Part 1. NSCA Coach 6(1): 16-20, 2019.
3. Nichols, DL, Trudelle-Jackson, E, and Fleisher, L. Osteoporosis. In: Myers, J, and Nieman, D (Eds.), ACSM’s Resources for Clinical Exercise Physiology. Baltimore, MD: Wolters Kluwer/Lippincott, Williams, and Wilkins; 162-174, 2010.
4. Sharp, C. Musculoskeletal conditions and disorders. In: Jacobs, PL (Ed.), NSCA’s Essentials of Training Special Populations. Champaign, IL: Human Kinetics; 67-108, 2018.
5. Watson, SL, Weeks, BK, Weis, LJ, Harding, AT, Horan, SA, and Beck BJ. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with Osteopenia and Osteoporosis: The LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research 33(2): 211-220, 2018.
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